If you want a plain peanut butter, look for a jar that lists peanuts as its only ingredient. If you prefer a salted or sweetened spread, compare the sodium and total sugar for the amount you use. A smooth or crunchy label tells you about texture. It does not tell you how much salt, sugar or oil has been added.
Start with the back label when two jars look similar. Compare their per-100-g figures, then work out what you get from your usual spread. Check the allergen declaration and the school’s policy if the sandwich will be taken to school.
- Read the ingredients for salt, sugar and added oils.
- Use the same weight when comparing labels.
- Choose texture and jar size for the way you will use it.
- Follow storage and allergen instructions.
In this guide
Section 1 of 5
Read past the front of the jar
A product name such as natural, smooth or crunchy cannot tell you everything that is in the jar. Compare ingredients first. Plain peanut butter may contain only ground peanuts. Other jars can include salt, sugar or oils that affect taste and texture. HPB includes nut and seed butters in its Healthier Choice Symbol criteria. Check the specific tagline and use the jar’s own label for amounts. Health Promotion Board’s guide to the Healthier Choice Symbol
| What you want | Check on the label |
|---|---|
| A plain spread | Whether peanuts are the only ingredient |
| Less sodium | Sodium per 100 g and the amount you spread |
| Less added sugar | Ingredients and any added-sugar declaration |
| Smooth or crunchy texture | The texture description, then the ingredient list |
| A smaller grocery bill | Unit price and whether you can finish the jar |
Section 2 of 5
Compare what goes onto the bread
Suppose a jar lists 300 mg of sodium per 100 g. A 15 g portion contains 45 mg. If another jar lists 120 mg per 100 g, the same 15 g contains 18 mg. These are example figures. The comparison changes when the servings are different.
Look at sugar in two places
The ingredient list can show whether a sugar or sweetener was added. The total sugar line shows the amount declared for the product. When the labels use different serving sizes, convert to a shared basis before deciding. HealthHub’s guide to reading food labels
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Section 3 of 5
Choose for breakfast or a snack
If you mainly spread peanut butter on toast, try the amount you usually use on the bread you already buy. A thicker spread might suit sliced fruit or oats, while a smoother one may be easier to mix into a dish. Peanut butter contains fat and is concentrated, so the amount you use can be more informative than an assumption based on the jar’s appearance.
If the household uses a jar slowly, buy a smaller one first. Compare the cost of the amount you will finish. A larger jar can be good value for a family that uses it regularly.
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Section 4 of 5
Store the jar and plan around allergies
Some peanut butters separate in storage. Check whether the label says to stir, refrigerate or store the jar in a cool place after opening. Use a clean, dry utensil and close the lid securely.
Peanuts are an allergen. Check school and venue rules before bringing peanut butter into shared settings. If you need an alternative, check its own allergen and cross-contact information. Seed-based spreads can have different ingredients and are only suitable if they meet the relevant allergy requirements.
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Section 5 of 5
Peanut butter questions
Is crunchy always higher in fibre?
Read the fibre figure if it is declared. Texture does not establish fibre content.
Does oil on top mean the jar is spoiled?
Some products separate naturally. Check the pack directions and discard the product if its packaging or storage history suggests a safety problem.
Should I compare by tablespoon or by weight?
Use weight for a precise comparison. Different spoonfuls can hold different amounts.